Catch A Lift CrossFIT
Monday, Jun 16
Workout of the Day
Warm up 2 (Checkbox)
3 Rounds

10 Ring Rows
08 Wall Balls
200 m run
Bench Press 5x5 (Load)
Bench Press for load:

#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

60%
#67 WOD (Rounds + Reps)
6 min AMRAP

10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35

#125/155

Rest 1 min

6 min AMRAP

15 Plate Ground to overhead #25/35
8 Burpees
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Jun 17
Workout of the Day
WARM UP 6 (Checkbox)
3 ROUNDS

10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Power Snatch 3 x 2 (Load)
Power Snatch

#1: 2 reps
#2: 2 reps
#3: 2 reps

@ 60%
Snatch Balance 3x3 (Load)
Snatch Balance for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps

No more than 60 % of OHS weight
Hang Squat Snatch 5x1 (Load)
Hang Squat Snatch

: 1-1-1-1-1

60%
4 Rounds for time of Bike Cal, K2E, & Back Squats ()
4 Rounds for time

20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
Stretch and mobility ()
10 min mobility work

https://youtu.be/mtaxs0kJeD8
Wednesday, Jun 18
Workout of the Day
WARM UP 130 (Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
Split Jerk 3x3 (Load)
Split Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps

60-65%
21-3: Double Unders, GHDs & Deadlifts ()
21-18-15-12-9-6-3 reps for time of:

- Double-unders
- GHD sit-ups
- deadlifts #125/155
10 MIN SQUAT MOBILITY (Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jun 19
Workout of the Day
#53 warm up (Checkbox)
WARM UP

3 ROUNDS

10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Globeo Work (Other / Text)
3 Rounds (not timed)

10 Hip thrusts (work up to 75%)

10 dumbbell Curl and Press

10 Lateral Bounds

10 strict pull ups (add weight if able)
#58 WOD ()
Complete for time

20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM